DIPLO ENTRE PERSON MOD7 CLASE 1 VIDEO 1

Key wellness / rehabilitation / injury-prevention strategies from the video

Team-based, interdisciplinary rehabilitation

• Rehabilitation should be interdisciplinary and coordinated, involving roles such as:
  • Doctor/sports medicine/trauma specialist
  • Physiotherapist
  • Sports psychologist
  • Sports nutritionist
  • Coach
• In final stages, add support such as:
  • Sports technician + coach
• Return to sport/daily routine should be:
  • Close, progressive, and as safe/quick as possible
  • Guided by clear success criteria.

Don’t “stop all movement”—manage load instead

• Avoid canceling activity entirely when possible:
  • Temporarily reduce harmful movement/load
  • Then reintroduce progressively
• After injury, the goals are to:
  • Restore work and daily function at the same level or better
  • Prevent re-injury by rebuilding tolerance to training loads

Rehabilitation phases (3-phase model)

1. Recovery phase (after the acute phase; often first ~72 hours)
   • Regain mobility, strength, endurance, and function
   • Maintain physical condition with modified movement (less → more)
2. Readaptation / functional phase (often neglected)
   • Prepare the athlete to return safely and efficiently to sport/work demands
   • Gradually increase training intensity while staying guided
3. Retraining phase
   • Build capacity for daily life + sport-specific performance
   • Emphasize strength before sport gestures to better tolerate impact/load

“Primary Care” for acute injuries

• Use PRICE:
  • Protection
  • Rest
  • Ice
  • Compression
  • Elevation

Exercise progression rules (especially for proprioception)

• Progressive training
  • Don’t start with instability right away
  • Build stability first, then add external instability later
• Modify the injury trigger:
  • Reduce load, adjust range of motion, and gradually increase toward full recovery
• Avoid total inactivity when feasible:
  • Inactivity leads to loss of muscle mass, strength, and endurance

Biomechanics as the core of prevention

• Identify the injury’s traumatic kinematics (how it happened in movement terms)
• Use functional anatomy concepts (planes/axes) to understand movement quality and risk
• Practical prevention logic:
  • Know which movement mechanisms injure which tissues
  • Assess muscle function and tissue capacity so rehab restores load tolerance

Intrinsic vs extrinsic risk factors

Intrinsic (within the person)

• Joint range issues:
  • Laxity/hyperextension
  • Stiffness
  • Muscle shortening
• Previous injuries / inadequate recovery
• Individual tissue characteristics, including age-related changes such as:
  • Bone density loss
  • Sarcopenia/osteopenia → osteoporosis

Extrinsic (outside / sport & environment)

• Sport-specific repetitive mechanics (e.g., golf rotation → lumbar shear/loading)
• Direct trauma or overuse/repetitive gestures
• Training load dynamics:
  • Higher competitive density or sudden load increases
  • Excess volume and accumulated seasonal workload → residual fatigue → injuries

Strength + flexibility balance

• Muscles need both:
  • Strength (protects under load)
  • Flexibility (prevents stiffness-related injury risk)
• Too much flexibility (hyperlaxity) can also increase injury risk via instability
• Example guidance:
  • Warm mobility/ROM checks and flexibility screening (e.g., range benchmarks)

Practical injury evaluation & prevention checkpoints

• Assess:
  • Tissue mobility, posture, strength, flexibility, symmetry
  • Training process and sport movement quality
  • Protective equipment and footwear fit
• Recurrent pain should trigger reassessment for overlooked contributors (e.g., pelvic asymmetry altering load distribution)

Common injury management concepts highlighted

• Tendinopathy (terminology correction)
  • Not inflammation (“-itis”)—tendon injuries are often degenerative/irritative
  • Tendons are avascular → slower healing; can take 6 months to 1 year
  • Treatment includes:
    • Modifying load
    • Eccentric exercises
    • Isometric exercises
    • Appropriate loading rather than “nothing”
• Lower back pain
  • Often linked to posture/execution and stabilization synergy between:
    • Lumbar paravertebral muscles (back stabilizers)
    • Rectus abdominis (front stabilizer)
• Warm-up + technique + progressive load reduces acute injury risk
  • Warm-up sets with light → gradually increase weight
  • Technique is essential (especially for new exercises/sports)
  • Start slowly when returning to training
  • Respect recovery and cool-down (5–15 minutes of gentle activity)

Stretching timing recommendation

• Stretch after training, ideally as a separate session
• If you stretch right before sport, it may reduce muscle recruitment/tension needed for performance
• Example schedule:
  • If training Mon–Fri, stretch on Saturday (or shift to a different day/time)

Recovery basics for performance and injury prevention

• Nutrition after training
  • Protein for repair
  • Carbohydrates for energy
• Sleep
  • Aim for 7–8 hours
• Rest days
  • At least one day per week for recovery
• Use physiotherapy for ongoing monitoring
  • Like servicing a car: check in when fatigue/pain changes appear or issues are detected early

Equipment and footwear guidance

• Match shoes/clothing/accessories to the activity and foot type:
  • Gym: more stable shoes (less drop) for stability
  • Running: choose based on foot strike (supination/neutral/pronation)
  • Weightlifting: shoes with appropriate heel to improve mechanics

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Presenters / sources

• Javier Ávila (physiotherapy degree; specialty in orthopedic manual therapy)
• Reiner (present/participant; referenced in Q&A)
• Axel (participant)
• Luis Fajardo (participant; asked questions)
• Rodrigo (participant; commented)
• Paulina (participant)
• Lisette (participant)
• INA Institute (host/organizational source mentioned at the end)

Books referenced

• “Diagnostic Manual Tests”
• “Hopenfield’s examination book”